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Best Foods to Help Relieve PMS Symptoms + Recipes!
Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them. The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms. PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts. Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits. Plus, we’ve included a couple recipes to help set you up for success! What to Eat During Your Period to Help Relieve PMS Symptoms Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits. Foods For Abdominal Cramps Hemp Seeds Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief. They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness. Salmon Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains. Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness. Chamomile Tea An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation. Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping. Dark Leafy Greens Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins. Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer. Foods For Digestion & Bloating Oatmeal A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps. One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings. Broccoli The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen. Bone Broth Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance. Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation. Bananas When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention. Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood. Foods For Mood Swings Pumpkin Seeds Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options. These small but mighty seeds are also rich in omega-3’s, iron, and fiber. Sweet Potatoes Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc. Yogurt The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue. Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds. Foods For Energy Watermelon If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being. Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion. Citrus Fruits Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C. Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps. Eggs Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own. Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms. Almonds A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation. 2 Easy Recipes to Help Relieve PMS Symptoms Nut Butter Overnight Oats Ingredients: ½ cup rolled oats ½ cup almond milk 1 tablespoon chia seeds 1 teaspoon maple syrup 2 tablespoons nut butter Instructions: Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine. Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely. In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy! Watermelon Citrus Smoothie Ingredients: 1 orange, peeled 4 cups frozen watermelon chunks 1 banana, peeled 1 lime, juiced Instructions: Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender. Blend on high until smooth. Enjoy! At BrainMD, we’re dedicated to providing the highest quality brain supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. This article has been scientifically reviewed and approved by Nicole Avena, PhD. References: National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/ Mount Sinai Health System. (n.d.). Premenstrual syndrome (PMS). Mount Sinai. Retrieved from https://www.mountsinai.org/health-library/condition/premenstrual-syndrome WebMD. (n.d.). Health benefits of hemp seeds. WebMD. Retrieved from https://www.webmd.com/diet/health-benefits-hemp-seeds National Center for Biotechnology Information (NCBI). (n.d.). Chamomile and its effects on PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970572/ Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
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Cycle Syncing Your Lifestyle to Your Menstrual Phases
Cycle syncing is all about adjusting your mindset, exercise, rest, and nutrition routines to align with the phases of your menstrual cycle. It can help you feel your best, make the most out of your day, and gain a better understanding of your body’s moods and needs. If you ever feel like your body’s cycle is working against you, cycle syncing might be just what you need to bring your body and life into harmony and optimize your efforts. A Guide to Cycle Syncing Your Life Throughout each month, women’s hormones follow a regular pattern. There are four distinct phases, and during each of these phases, you have certain strengths and challenges. When you’re aware of your hormone phases, you can better support these fluctuations. Exercise, Rest, Nutrition, and Mindset: What You Need to Know Through Each Phase Your menstrual cycle starts with the first day of your period and ends the day before the next one starts. The number of days that each phase lasts is approximate and may vary slightly. Follow these recommendations to sync your cycle with your life. Menstrual Phase: Days 1-5 This is the beginning of your cycle, marked by the shedding of your uterine lining. This phase typically lasts between 3 and 7 days. During the menstrual phase your estrogen and progesterone levels are at their lowest point. Your body is working hard, leading to the depletion of essential nutrients due to blood loss. Extra rest and nutritional support are often needed. Menstrual Phase Exercise and Rest While energy levels tend to be lower, regular exercise during your period can help manage pain and stress levels. Opt for low-intensity workouts: Walking Hiking Pilates Yoga Stretching This is a great time to catch up on rest and self-care. Your body will want comfort and warmth, so allow yourself to indulge in power naps to recharge your energy. Menstrual Phase Nutrition Although you may crave comfort foods, don’t let your body fool you into eating unhealthy sweets and processed foods, as they will worsen how you feel. Instead, focus on getting specific vitamins and nutrients from nourishing foods. Iron-rich foods can help replenish the iron from blood loss. Leafy greens, lean red meats, lentils and beans are all iron-rich. Vitamin C helps with iron absorption. Good sources include citrus fruits, berries, broccoli, and red peppers. Vitamin K can reduce heavy bleeding. It can be found in leafy greens, blueberries, cabbage, and eggs. Omega-3 fatty acids reduce inflammation and cramping. Add flaxseeds, chia seeds, fish, and tree-nuts to your diet. Menstrual Phase Mindset Calming and introspective activities like meditation, journaling, and breathing exercises can be incredibly helpful during this time. They can help alleviate stress and promote emotional balance. Incorporate these 3 activities for greater self-awareness and calm: Breathing Exercises: to soothe the nervous system and reduce pain perception. Journaling: for a safe space to express yourself, manage mood swings, track patterns, and navigate feelings. Meditation: to deepen relaxation and heighten awareness. Follicular Phase: Days 6-14 Beginning the day after your bleeding ends, the second phase typically lasts 7 to 10 days. Your energy levels and mood will be picking up. Your brain releases the follicle stimulating hormone to prepare for ovulation. Follicular Phase Exercise and Rest With increasing energy, this is the perfect time to challenge yourself in your workouts. Aim for higher intensity exercises and increase your weights or resistance: HIIT exercises Strength training Running and jogging Cycling While your body won’t need as much rest during this phase, continue to prioritize adequate sleep. Follicular Phase Nutrition With your workouts ramping up, focus on getting good protein to support muscle growth and repair: Lean meats Eggs Quinoa Legumes In addition to protein, fresh fruit, vegetables, and fiber are essential for supporting your energy levels and metabolism. Focus on foods that help your body balance estrogen and reduce inflammation: Leafy greens Healthy fats: avocado, olive oil, nuts, seeds Fermented foods Seeds: pumpkin and flax Follicular Phase Mindset During the follicular phase you may feel more creative and have increased problem-solving ability. You will likely feel more optimistic and open to new experiences. This is a perfect time to: Start new projects Brainstorm Socialize Meal plan Try new things Ovulation Phase: Days 15-17 During this shortest, middle phase of your cycle, your estrogen and progesterone levels peak, and there’s an LH surge right before ovulation. These hormonal changes lead to improved mood, energy, confidence, and increased libido. Some women may experience heightened sensitivity or mild abdominal discomfort during ovulation as their body transitions to the next phase. Ovulation Phase Exercise and Rest Your energy levels are at their peak. Continue with strength training and high intensity exercises. This is the ideal time to focus on endurance workouts that push your stamina: Circuit training HIIT Dance workouts Boot camp Ovulation Phase Nutrition Support your body’s demands during ovulation by eating lean proteins, antioxidants, and magnesium-rich foods to reduce inflammation. Fibrous foods are also essential to aid excess estrogen detoxification. Incorporate these foods into your diet: Lean proteins like chicken, turkey, eggs, and Greek yogurt Whole grains Beans Cruciferous vegetables Leafy greens Berries Dark chocolate Almonds Ovulation Phase Mindset Take advantage of your high energy and upbeat mood during this phase! You’ll feel more confident and focused. Plan these activities for your ovulation phase: Go on dates Go out with friends Public speaking Work on goals Writing Creative projects Luteal Phase: Days 18-28 The final phase of your cycle is when your energy will start to decline with your shifting hormones. This is when many women feel PMS symptoms like fatigue, sadness, irritability, bloating, and headaches. The first step is recognizing where these symptoms are coming from so that you can respond to them with more ease. Luteal Phase Exercise and Rest At the beginning of this phase, you may still be bursting with energy, but as you get closer to the end of your cycle, you may need to scale back and choose lighter forms of exercise. Listen to your body and don’t push yourself right now. Gentle exercise like walking or yoga can have a positive impact on your mood during hormone fluctuations. Best exercise during the luteal phase: Weight training Swimming Yoga Pilates Walking Luteal Phase Nutrition Eating a diet with plenty of complex carbs, healthy fats, and protein can help to stabilize your mood. Get these vitamins and minerals during the luteal phase to ease PMS symptoms: Magnesium Calcium B Vitamins Vitamin D Luteal Phase Mindset A unique benefit of the luteal phase is the heightened attention to detail and a strong desire to complete tasks or projects. If there’s something that you’ve been putting off, now would be the time to do it! Extend compassion to yourself when you’re feeling down. Treat yourself as kindly as you would a good friend. Practice positive affirmations and breathing exercises. Aromatherapy can also calm your mood and even help clear your skin. Get to Know Your Own Body If you’re ready to start cycle syncing, the first thing you need to do is track your own cycle and patterns. Write them down, keep a journal, or use an app on your phone. Recognize what’s normal for you and notice when one phase ends and the next begins. Cycle syncing is empowering. It may take a few months to get to know your own body and find what works for you. When you do, it can be freeing to realize that you have the power to support your body through its changes, manage symptoms, and tap into your strengths. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. References: Samadi, Z., Taghian, F., & Valiani, M. (2013). The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research, 18(1), 14–19. Siminiuc, R., & Ţurcanu, D. (2023). Impact of nutritional diet therapy on premenstrual syndrome. Frontiers in nutrition, 10, 1079417. https://doi.org/10.3389/fnut.2023.1079417 Meers, J. M., Bower, J., Nowakowski, S., & Alfano, C. (2024). Interaction of sleep and emotion across the menstrual cycle. Journal of sleep research, e14185. Advance online publication. https://doi.org/10.1111/jsr.14185
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These Are 4 of the Top Ways to Have a Non-toxic Period
Have you ever considered your exposure to toxic chemicals in feminine hygiene products? Protecting your health from everyday chemicals can seem like a never-ending feat. But this is an area where a few adjustments can drastically reduce your exposure, and it’s an important one. Here’s why. From the onset of menstruation until menopause, women, on average, will use approximately 11,000 menstrual products. And while menstruation is only several days a month, that adds up quickly. It’s been estimated to be about five years! That means five years of exposure to whatever chemicals are found in your tampons, pads, and panty liners to sensitive and highly permeable areas of your body. There’s also the over-the-counter medication women take to address the swelling, headaches, and cramping that accompany the menstrual cycle. They also come with health risks for sensitive digestive systems and with too much use. The good news is that you can change your period game. It simply requires switching to natural means for reducing unwanted symptoms that come with your monthly menstruation and choosing safer products for your body. Here are some top tips for how to have a non-toxic period. The Problem with Typical Menstruation Products A few disturbing studies published recently show that women’s feminine products contain a number of concerning chemicals. Researchers of a scientific review published in April 2024 in the International Journal of Obstetrics and Gynecology were concerned menstrual products may include harmful chemicals from manufacturing processes and due to their fragrance, nonstick and antimicrobial properties. Because vaginal and vulvar tissue is highly permeable, they worried chemicals would be readily absorbed. The review, which analyzed a total of 15 papers dating back 10 years, measured chemicals in menstrual products and human biomarkers of chemical exposure. They found that menstrual products contained measurable levels of a range of endocrine-disrupting chemicals. Among the chemicals found were phthalates, volatile organic compounds, parabens, environmental phenols, fragrance chemicals, dioxins and dioxin-like compounds – many of which are hormone disrupters – also known as endocrine-disrupting chemicals (EDCs). While exposure levels were low, the researchers expressed concern for females with reproductive health conditions for which EDCs are a risk factor. Another study from June 2024 tested 14 different tampon brands (organic and non-organic) for 16 different metals and found measurable concentrations of them all – the most concerning being lead, cadmium, and arsenic. While all the concentrations were low, there are no safe levels of certain metals such as lead. As humans in the modern world, we are continually exposed to these types of concerning chemicals and compounds in so many products. It’s not clear what the cumulative risks are. There are other types of period products that are of concern. While over-the-counter douching products are marketed to women suggesting that cleaning of the vagina is necessary after menstruation, medical research shows that this isn’t true. In fact, douching can be harmful. Research suggests that vaginal douching is associated with adverse gynecologic and reproductive outcomes. That’s because douching disrupts the pH of the vagina, setting the stage for infections. The vagina doesn’t require cleansing with water or any kind of liquid. As mentioned, products to address unwanted symptoms from menstruation such as over-the-counter pain relievers may cause digestive issues and can be harmful when they are overused. And not all women want to use other options for period-related symptoms such as birth control pills and antidepressants as they tinker with the body’s sex hormones and brain chemistry. 4 Ways to Have a Non-toxic Period Thankfully, there are non-toxic ways to manage menstruation and menstrual symptoms! Here are several. 1. Menstrual Cup A PFA-free, medical-grade silicone menstrual cup is a safe, non-toxic option for your period. A menstrual cup is a small, flexible receptacle that’s inserted into the vaginal canal and over the cervix (similar to a contraceptive diaphragm) to catch and collect menstrual fluids. The cup is then removed, emptied, rinsed, and reinserted every 12 hours (or sooner, depending on the amount of flow). It requires cleaning after you finish menstruating, and it can be used for years. A menstrual cup also saves the environment from throw-away tampons and pads! Additionally, because menstrual cups allow the vagina to maintain a healthy pH, there’s less risk of common bacterial infections. It can also hold more menstrual fluids than tampons and pads and doesn’t interfere with sexual intercourse. Menstrual cups come in different sizes, so it may take a month or two for you to find the right fit and get used to using it. Note: Although extremely rare, like tampons, a menstrual cup does come with a small risk of more serious bacterial infections. 2. Period Underwear Period underwear are an excellent non-toxic option for menstruation. They’re just like a regular pair of underwear, but they have multiple layers made up of different fabrics, designed to absorb fluid, minimize odor, and prevent leakage. They just need to be changed every 10-12 hours. The fact that they’re washable makes them eco-friendly and economical too. Since they’re outside the vagina, there’s no threat of serious vaginal bacterial infections. However, the type you buy is important. Because they typically have water-repellent and leakproof features, they could have PFAs. Be sure to choose PFA-free, organic menstruation underwear. It’s the safest, non-toxic period underwear you can choose. 3. No Washing Necessary Your vagina doesn’t need to be washed after menstruation. Health experts say that the only maintenance that needs to be done is washing the vulva, preferably with a clean washcloth and warm water. You can use a mild soap if you’d like (being careful to use it only outside the vagina). Choose natural soap that has no antibacterial agents, irritating ingredients, or “fragrance.” Fragrance is a catch-all for possibly a number of harmful ingredients since manufacturers don’t need to disclose what is in the fragrance. 4. Take a Natural Supplement for Symptoms Instead of reaching for an over-the-counter pain reliever for unwanted symptoms during menstruation, choose a non-toxic, efficacious, natural supplement instead. PMS Relief +, BrainMD’s new doctor-formulated supplement features Ginfort, which is a proprietary ginger root extract that has been shown in research to help reduce a number of symptoms associated with PMS and menstruation. The formula additionally includes clinically studied nutrients (vitamins B1 and B6, vitamin D, magnesium, and zinc), which may provide anti-inflammatory and mood-boosting benefits, as well as help reduce the pain and cramping associated with menstruation. Time for Adjustment When you’re used to tampons, pads, and other practices to manage your menstruation, switching to these new, non-toxic products and practices will take time to adjust to. To stay motivated to make the change, just remember that you’ll be protecting your health, helping the environment, and saving money! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about PMS Relief+ and our full list of brain healthy supplements, please visit us at BrainMD.
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Strength Training Exercises to Slow Aging & Prevent Muscle Loss
The number one secret to staying young is movement. Did you know that your biological age can differ from your actual age? Two people of the same age in years can have greatly varying biological ages based on their lifestyle choices, including how much and what they do for exercise. Exercise is one of the best things you can do for your brain and body. One key to healthy aging is building and maintaining muscle. If you want to slow your biological clock, strength training should be an essential part of your exercise routine. A key predictor of longevity is the amount of lean muscle mass that you have. Muscle loss as you age, or sarcopenia, is a common condition that affects aging adults. Age, sedentary lifestyle, poor nutrition, hormone changes, serious illness, medication, inflammation, and genetics can all also decrease muscle mass. Strength training and exercise can help prevent and slow down the natural loss of muscle that can come with aging. Not only can strength training make you stronger, but it also can increase your endurance, improve your mental health, and make performing everyday activities easier. Top Anti-Aging Exercise Tips Strength training is the most recommended form of exercise when trying to prevent muscle loss. Where should you start if you want to strength train? You might be wondering if you need a gym membership or if you should buy some weights. While some equipment is definitely helpful, and a local gym can be fun, they are not necessities. Investing in some dumbbells or resistance bands might be worthwhile if you like to exercise at home. And you certainly can lift weights in the comfort of your own home or yard. Best Tips for Strength Training at Home: Use Proper Form. Prioritize using proper form for each movement to prevent injury. Consider looking in a mirror or recording yourself so that you can check how you’re doing. Start with Bodyweight Exercises. Master bodyweight exercises before adding in weights. Squats, lunges, pushups, planks, and burpees can all be done without weights and are great for building strength. The Last Few Reps Should be Hard. Progress naturally and increase your intensity over time by adding in dumbbells, resistance bands, or adding reps. Aim for 2-3 Strength Training Sessions per Week. By staying consistent you will be able to see your progress and build strength. Scheduling your workouts and creating a routine time to do them will help you make them happen. Track your Progress. Keeping a workout journal to track your progress is a great way to keep you motivated and see your improvement. Warm Up and Cool Down. Start with warm-up stretches to prepare your muscles and joints for more intense movements. And then end with some cool down stretches to aid recovery and improve flexibility. Strength Training Exercises For All Ages Try these 4 specific movements: Squats, Planks, Rows, and Lunges. Modifications are included to decrease or increase difficulty and intensity and target additional muscle groups. 1. Squats Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances core stability. Chair Squat: Position a chair behind you and stand with feet shoulder width apart. Lower down to the chair until your glutes touch and return to standing. Repeat. Sumo Squat: Stand with feet wider than shoulder width apart and toes pointed outward. Weighted Squat: Perform a basic squat while holding dumbbells at your shoulder or at your sides. Resistance Band Squat: Place a resistance band around your legs, above your knees. Perform the basic squat. 2. Planks Targets: Core muscles. Benefits: Strengthens core, improves overall stability and endurance. Plank Up-Down: Start in a plank position. Lower the right elbow to the ground and then the left, coming into a forearm plank position. Push up with the right hand, and then the left, returning to the starting position. Plank Jack: Start in a plank position. Jump with both feet out wide to the side as if you were doing a horizontal jumping jack. Then quickly jump the feet back together. Repeat. 3. Rows (Barbell, Dumbbell, or Cable) Targets: Back, biceps. Benefits: Improves posture, strengthens upper back. Single-Arm Dumbbell Row: Hold a dumbbell in your right hand and place your left knee and left hand on a bench for support. Let the dumbbell hand down towards the ground and row upwards, keeping your arm close to the side of your body. Repeat on your left side. Renegade Row: This movement combines a plank and a row. Start in a plank position with one dumbbell in each hand. Alternate pulling weights to hips with a bent elbow and returning to plant position. 4. Lunges Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances balance and coordination. Reverse Lunge: Step one leg backward and bend both knees, so that the back knee nearly touches the ground. Raise, and step the leg forward. Repeat on the other side. Lunge Twist: Perform a forward lunge. While your knees are bent, twist at your hips towards the front leg. Step back to standing position and repeat on the other side. You can also do this while holding a weight. The Importance of Exercising Throughout Your Life A recent study examined the benefits of lifelong exercisers and found that people who were in their mid-60’s and 70’s had similar muscle mass to much younger people. Additionally, lifelong exercisers showed substantial cardiovascular fitness and aerobic endurance over other men and women the same age who didn’t exercise regularly. Exercise will do more than just have anti-aging effects of slowing your biological clock and preventing muscle loss. It positively impacts your overall health; it can help improve your mood, strengthen your brain, reduce stress, improve sleep, and protect against illness and other health problems. People who exercise and strength train through their later years can reap the benefits of greater mobility and more healthy years of life. Exercise is a crucial habit for healthy aging. You really can start wherever you are. Commit to increasing or maintaining physical activity, including strength training, going forward and your body will thank you. Exercise is a beautiful form of self-care that pays high dividends. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are Some of the Best Chasteberry Benefits for Women's Health?
Women, are you looking for more natural ways to deal with premenstrual syndrome (PMS) discomfort or generally support your reproductive health? You’re not alone. Herbal formulations for PMS are a growing trend among nutritional supplement manufacturers, according to a recent article by trend predictor Nutraingredients.com, which is a great news source for women. Among these new formulations for women’s health is a star ingredient: Chasteberry. Chasteberry (also called chaste berry, chaste tree, or Vitex) has a long history of use in traditional medicine, dating back millennia. Ancient Egypt, Greece, and Rome valued chasteberry as a women’s health tonic to support a number of gynecological health issues. In the last 50 years, chasteberry has been studied scientifically, primarily for alleviating unwanted symptoms associated with PMS. Here’s what’s been revealed about chasteberry so far and how it may be helpful to women wanting PMS, menopausal, or fertility support. What Is Chasteberry? Chasteberry (Latin name Vitex agnus-castus) is a deciduous shrub native to Central Asia and Mediterranean Europe. Today, it also grows throughout the southeastern region of the U.S. The dried violet flowers and peppercorn-sized berries are typically the parts of the plant used for medicinal purposes. The Vitex name originated from the Latin word “vieo,” which means to weave or to tie-up – a fitting name as the plant was once used in making basketry. But its common name comes from its use in Medieval Europe among clergymen. It’s believed that monks chewed on the chaste berries to calm libido – hence the common names chasteberry and monk’s pepper. However, there’s no scientific evidence indicating it has any impact on quelling libido. Today, chasteberry is widely used in Europe for gynecological support. The Commission E, a respected advisory organization that evaluates the efficacy and safety of herbal medicine, approves the use of chasteberry for helping to alleviate symptoms associated with PMS and cyclical breast discomfort, and to support regular menstrual cycles and uterine health, the American Family Physician reports. Its use as an herbal supplement in the U.S for women’s health is relatively new and on the rise. Here Are Some of the Best Chasteberry Benefits for Women Although the scientific community recommends that larger studies need to be conducted on chasteberry to conclusively verify its health benefits, a small but growing body of research suggests the following women’s health benefits: May Help Lessen PMS Symptoms Several studies suggest that chasteberry may be a helpful natural remedy for symptoms associated with PMS. These symptoms may include: Irritability Low mood and feelings of anxiousness Headaches Breast pain and tenderness Constipation Researchers believe that chasteberry has a rebalancing effect on hormones, including progesterone and estrogen, which may help to lessen PMS symptoms. It’s thought that this occurs due to chasteberry’s affinity for binding to dopamine receptors, which may have a prolactin-lowering effect. Yet, more research is needed to fully understand the mechanisms at play. That said, a review study published in 2017 analyzed 43 research articles and found that supplementing with chasteberry may improve symptoms related to PMS and a more severe type of premenstrual syndrome called premenstrual dysphoric disorder (PMDD). Additionally, in a 2013 systematic review of clinical trials, 5 of 6 studies evaluating the effects of chasteberry extracts taken for PMS found the extracts to be superior to placebo in lessening symptoms. The study concluded that the results from the randomized, controlled trials evaluated suggest benefits for Vitex extracts in helping to alleviate normal to severe PMS issues. May Help with Menopausal Symptoms In additional to supporting women with PMS, chasteberry’s hormone-balancing properties may help to support women in menopause. Menopause is defined as a time of major hormonal shifts when a woman has gone a full year or longer without a period. In menopause, women often experience a host of unpleasant associated symptoms such as hot flashes, mood changes, weight gain, sleep problems, and more. Some initial research shows that chasteberry holds promise in lessening these symptoms. A small, published study from 2019 involved a cohort of 52 healthy women in menopause. The women were administered either a chasteberry extract supplement every morning or placebo for 8 weeks. The women who took the chasteberry supplement showed more improvement in menopausal symptoms (fewer hot flashes and less feelings of anxiousness) than those who took placebo. May Support Enhanced Fertility Due to chasteberry’s hormone-balancing effects, it may have a beneficial influence on fertility by helping to support regular, healthy periods and healthy androgen levels, some research indicates. Irregular periods and high androgen levels are often associated with ovary health issues that impact fertility. Supplementing With Chasteberry The initial research on this herbal extract shows that chasteberry may offer some much-needed natural support for women’s health. When used in limited amounts such as a regular herbal supplement dose, health experts report that chasteberry appears to be generally safe – although it may cause mild side effects such as upset stomach, headache, or itching. Of course, be sure to talk to your medical doctor about any concerns before taking it! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Mommy Advice: Mom of 5 Shares 8 Things That Helped Her in Early Motherhood
For Mother’s Day, here are some of the ideas, tips, and advice that have helped me as a mom. Some of these things I’ve learned through experience, but many of them have been taught to me by other mothers in my life. I have found that mothers are among the first to lift, love, and share their knowledge. It’s our instinct. From one mother to another, here are 8 things that helped me thrive in early motherhood. Mommy Advice: How to Thrive in Early Motherhood 1. Speak to Yourself Like a Good Friend When you experience little wins like getting the baby to sleep, or choosing a healthy meal and some self-care, tell yourself how amazing you are! You’re doing great! Recognize how hard you’re working. And when things aren’t going so well, like you lose your temper with your little ones or everyone melts-down at the store, still talk to yourself with the grace and compassion of a good friend. Everyone struggles sometimes. You can always repair and try again. Tell yourself that tomorrow will be better and maybe a healthy snack would help. Challenge unhelpful thinking and reframe. When you find yourself becoming overwhelmed, it can help to pause and challenge your negative thoughts, especially if you’re using absolutes like, “I always do this…” or, “I will never….” These probably aren’t true. Instead of: Try This: “I’m such a mess.” “I’m human. I’ll keep trying.” “I can’t do this.” “This is really hard. I am smart and can find solutions.” 2. Get Out of the House A change of location can do wonders for your mood and perspective. It’s good for the kids too! Go to a park, the library, or a museum. A whole day with no plans can actually be daunting and overwhelming for a mom with little kids. Make outings a part of your routines. If you’re more of a homebody and don’t want to have to pack up the kids, try inviting a friend over for some much-needed social connection, or simply play in the yard to get some sunshine and fresh air. When I had little ones, another mother gave me the advice to take the babies along to do something that I would enjoy. I took my baby to a midweek matinee and had the movie theater to myself. We met a friend at the capitol building to take a tour, and we took regular strolls through bookstores. 3. Recognize the Hard Times Don’t Last Sleepless nights, sick babies…they won’t last forever. I guarantee it. If anything, the hard times will build resilience and compassion. In the sleep fog, and worry, and fear, repeating the mantra, “this too shall pass,” or something similar can give your brain a thought to latch onto and help you move through the hard times. Try not to spend too much time worrying about the future. Instead, aim to focus on just the next minute, the next hour, or the next day. 4. Enjoy the Little Moments This isn’t the cliche advice, “Enjoy every moment.” That concept holds too much pressure. Some moments of motherhood simply aren’t enjoyable. However, you can find many little moments to enjoy. It’s usually the most ordinary moments of motherhood that are looked back on as magical. Holding your baby’s hand while they sleep, playing with bubbles, or cuddling together while watching a movie are just a few that come to mind. We all have our favorite parts of motherhood. What are yours? Maybe you enjoy reading books together, or creating art, or playing in the sprinkler. Whatever they are, do more of them! Be present and soak in these moments. 5. Take Care of Yourself This is easier said than done. By prioritizing your basic needs and self-care, you’ll be a better mom and a happier human. You might think that you don’t have time to do even the simplest things sometimes like showering or making a healthy lunch. Make time; it’s important. As they say, necessity is the mother of ingenuity. Find a way to take care of yourself too, even if you need to reach out for help. Self-care isn’t selfish. Taking care of your own needs will allow you to be a better mom. Sometimes you might have to choose between doing something that will make you happy or a clean house. Your family would likely rather have a happy mom. 6. Find a Hobby When you’re in the throes of early motherhood, you might be tempted to put off spending time on a hobby for yourself – don’t! Research has shown that variety is good for your brain. It can be exhausting to spend all your time and energy meeting and anticipating the needs of your family. Do something just for you and don’t feel guilty about it. Try out different hobbies. It’s okay if they change over time. Hobbies will help you to build a community, challenge your mind, provide validation outside of mothering, and bring more joy to your life. 7. Move Your Body Find a way to move your body every day. It can give you more energy and boost your mood with endorphins. It isn’t always easy to get a workout in as a mom, but it’s worth it. If you want your kids to learn to exercise, let them see you prioritizing it for yourself. Many times I’ve been surprised when my kids joined me in my workout video, morning yoga, or came outside to exercise with me without any prompting. Your example and behavior can have a powerful influence on your kids. 8. Look for Other Mothers to Uplift We aren’t meant to do this alone. Mothering can be lonely, and we need each other. Look for ways to help and uplift other mothers. The kindness and service will fill both of you up. Tell that new mom how incredible she is. Talk to the other moms at the park. Offer encouragement instead of judgment. Take your babies and children to visit older mothers. They’re the ones always saying, “It goes so fast.” You don’t believe them at the time, but someday your future will arrive and you’ll know exactly what they were talking about. You’re Doing Better Than You Think You Are Early motherhood is a wild time. It’s both exhilarating and exhausting. The more positive mindset that you can cultivate, the more joy you’ll be able to experience. Comparison is the thief of joy. Don’t measure your success as a mother by how you compare to other moms. Just do your best and take it a day at a time. I’ve learned that mommy advice is to help give you ideas, not to tell you the “right” way to be a mom. There are many ways to be a good mom and to thrive on your motherhood journey. Read the books and blogs, talk to the other moms, try things out, and at the end of the day, trust yourself. You’re doing better than you think you are. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Essential Guide to Choosing the Best Prenatal Vitamin for You & Your Baby
Congratulations! Whether you’re planning to have a baby, are currently pregnant, or have already delivered a bundle of joy, you’re entering an exciting new chapter of your life. While it’s normal to feel anxious about bringing a new life into the world, there are many ways to improve your health and the health of your baby…before, during and after the pregnancy. Start Protecting Your Future The best way to safeguard the future is to plan for it. For your sake, and the sake of your baby, make sure your behaviors and choices are healthy ones. After all, your life isn’t just about you, it’s about your future descendants too. Epigenetics, a branch of genetics, has taken the field of science by storm over the past 20 years. Epigenetic means “above or on top of the gene.” It refers to the startling discovery that your habits, emotions, and environment can turn on or off certain genes, making illness more or less likely to afflict you, your children, grandchildren, and even great-grandchildren. It’s mainly through epigenetics that immediate environmental factors like diet, stress, toxins can affect the activity of the genes that are passed to your offspring and beyond. This makes it extremely important for those seeking to start a family to get the right nutrition from the start. Nutrients provided by a healthy diet and science-based dietary supplements can help ensure epigenetic benefits for mother and baby. Research studies² epigenetics and the long-term benefits of prenatal care on both the mother's and baby's health. But even considering epigenetics, your body needs vitamins, certain minerals, and some specific other nutrients to be healthy and to conceive and carry a child. Your body needs these substances to power the thousands of enzymes that make life energy and use this energy to maintain your reproductive organs, brain, heart and other tissues, particularly as you become pregnant and nurture another person inside of you. Another study³ explores how prenatal nutrition, including dietary supplements, can shape the epigenome of the developing fetus, impacting the child's future health outcomes. Better nourished mothers have healthier babies with well-developed brains. BrainMD did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated. We put together a clean, sugar-free, gluten-free formula called Smart Prenatal that you will appreciate. Build Your Baby’s Brain Reserve Brain reserve is the functional cushion of healthy brain tissue that helps us deal with the unexpected stresses that come our way. The more brain reserve we have, the more resilient we are in times of trouble. The less we have in reserve, the more vulnerable we are. This is even more important for both mother and baby during and after pregnancy. Smart ingredients help ensure healthy brain reserve. Since many factors can increase or decrease our brain reserve, babies can begin life at very different levels of reserve. For example, considerable research shows that if a mother is exposed to environmental toxins, contaminated foods, negative lifestyle factors such as cigarette or marijuana smoke, alcohol drinks, or constant emotional stress while she is pregnant, may affect a baby’s brain reserve level. Conversely, if a mother gets exercise, eats a healthy diet, avoids toxins, and takes a well-formulated prenatal dietary supplement, she's way more likely to have a fully developed baby with ample brain reserve. Anything that harms the brain can decrease its reserve. Here are some examples: Excessive stress can kill brain cells, particularly in the memory centers (hippocampi). Blows to the head, concussions, or other brain injuries should be taken very seriously. Poor diet is linked to deficiencies of vitamins and minerals that impair the brain. Environmental toxins such as lead, pesticides, artificial ingredients in cosmetics and other personal use products can be terribly destructive to brain cells. Anything that decreases blood flow or oxygen delivery to the brain, such as lack of sleep, sleep apnea, smoking or too much caffeine, can steal from your brain's reserves. The exciting news is that you can support your baby’s brain reserve by supporting your own. One of the best ways to accomplish this is with prenatal vitamins designed from the considerable scientific research available. Why Are Prenatal Vitamins Important? The extraordinary, miraculous process of carrying a baby creates a dramatically greater need for nutrients in the mother, both during and after pregnancy. Mothers therefore have a greater need to pay attention to their nutrition. It’s important to eat a healthy and balanced diet to support these needs, but studies such as the iconic NHANES from the U.S. Centers for Disease Control and Prevention document that nutritional deficiencies are widespread. A supplement designed specifically for pregnant and lactating women helps ensure that you get the much greater supply of nutrients you and your growing baby needs. Smart Prenatal was specifically designed to support both mother and baby through this entire process.* Its ingredients were painstakingly selected for purity, efficient absorption and optimal utilization by the brain and other organs.* The BrainMD team did considerable research to develop a combination of nutrients that are essential for your and your baby's health while being safe and extremely well-tolerated.* Drawing on our extensive experience with human development, form, and function, we put together a very clean formula with meaningful amounts of the nutrients that both mother and baby need.* We also triple-checked the research to put necessary emphasis on brain health and development as we formulated this breakthrough supplement.* Choosing the Best Prenatal Vitamin Choosing the best prenatal vitamin can feel overwhelming, given the variety of options available. To make the right choice, it’s essential to look for key nutrients that support both maternal and fetal health. A high-quality prenatal should contain essential vitamins and minerals like folate (preferably as methylfolate) as highlighted in this study¹ for being crucial for baby's health, vitamin D, iron supplements (if recommended by your healthcare provider), and omega-3 fatty acids. Look for a formula that includes methylated B vitamins, which are easier for your body to absorb and utilize, especially if you have genetic variations that affect folate metabolism. Additionally, purity and safety are vital. Select a prenatal vitamin free from artificial colors, flavors, preservatives, and allergens like gluten, dairy, and soy. An evidence-based formula that prioritizes brain and overall health can provide lasting benefits for both mother and child. At BrainMD, we understand the importance of high-quality nutrients for expectant mothers. That’s why we created Smart Prenatal, a carefully formulated, science-backed prenatal vitamin.* Our formula includes 28 essential ingredients like methylfolate, methylcobalamin (B12), choline, lutein, and zeaxanthin to support healthy brain and body development.* With its high-purity ingredients and thoughtful design, Smart Prenatal offers optimal nourishment for both mom and baby, without any unnecessary additives.* How is Smart Prenatal Different? The ingredients in BrainMD’s Smart Prenatal represent the most advanced scientific research on the nutritional requirements of mother and baby during pregnancy and after birth.* This high-quality formula is for mothers who want to make certain their nutrition supports their baby’s developing brain, eyes, and heart, along with all their other organs.* We also carefully selected the ingredients in this formula for their superior safety of use, not only during the pregnancy period but postpartum as well, to promote the adequate nutrient content of breast milk during the lactation period.* Smart Prenatal includes all 13 vitamins in their most active forms, including folate (as methylfolate), which is better utilized by mother and baby than the synthetic folic acid.* The formula includes the methylcobalamin form of vitamin B12, which is essential for methylfolate to work at its best.* Smart Prenatal contains a total of 28 crucial ingredients, including 9 essential minerals and "conditionally-essential" nutrients such as choline, coenzyme Q10, boron, lutein and zeaxanthin.* These last two are known to be crucial for healthy eye development, but new research indicates they are also involved in healthy brain function.* Smart Prenatal uses only the purest available ingredients—those best proven for safe and effective utilization.* It’s loaded with nutrients that support, promote and enhance healthy brain and body development during pregnancy and breastfeeding.* And it doesn't have any herbs that are questionable for the vulnerable developing baby.* Smart Prenatal FAQ Are Herbs Good for Pregnant Women? Herbs that can benefit an adult woman may not necessarily benefit a developing child. This formula prioritizes nutrients that human cells naturally and routinely employ to promote healthy embryonic development and growth.* This supplement was formulated to rule out any possibility of unwanted adverse reactions that would detract from the optimal health of the baby as well as the mother.* Can Mothers Who Have Allergies Take Smart Prenatal? Absolutely! The BrainMD team has certified that Smart Prenatal is free of gluten, sugar, yeast, dairy, corn, eggs, and any artificial colors or flavors.* Take this supplement according to the specific Suggested Use on the label. What About Omega-3s? Due to technical limitations, it isn’t possible to effectively combine omega-3s with such a large variety of powder ingredients without it degrading for a brief period of time. We highly recommend most mothers to complement Smart Prenatal with BrainMD’s Omega-3 Power, which supplies the high intakes of EPA and DHA both mother and baby need. Getting appropriate levels of EPA and DHA during pregnancy and breastfeeding is essential for the long-term development and health of your baby’s brain.* Do Pregnant Mothers Need Extra Iron? It’s true that many pregnant women can benefit from an iron supplement. However, too much iron during pregnancy can be very harmful, so it’s best to have a physician conduct the appropriate testing before prescribing iron supplements.* But also, we don't combine iron with certain other active ingredients in a dietary supplement, since the iron atom is so highly reactive it can potentially generate harmful free radical toxins.* BrainMD strongly recommends iron supplements be taken as a single iron ingredient. When Should a Mother Take Smart Prenatal? Since Smart Prenatal is safe to take before, during and after pregnancy, women can start taking them anytime before pregnancy.* Many of the ingredients in this combination also promote healthy conception.* The mother is well advised to continue supplementation all the way through postpartum until at least the end of breastfeeding.* Smart Prenatal is a uniquely high-quality, pre-and-postnatal supplement that’s nutritionally optimized to promote healthy brain and body while being safe for both mom and baby.* Try Smart Prenatal today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Crider, K. S., Bailey, L. B., & Berry, R. J. (2019). Folic acid food fortification—its history, effect, concerns, and future directions. Nutrients, 13(5), 1456. https://doi.org/10.3390/nu13051456 ²Fleming, T. P., Watkins, A. J., Velazquez, M. A., Mathers, J. C., Prentice, A. M., Stephenson, J., ... & Barker, M. (2018). Origins of lifetime health around the time of conception: Causes and consequences. The Lancet, 391(10132), 1842-1852. https://doi.org/10.1016/S0140-6736(18)30312-X ³Custodero, C., Tarsitano, M. G., & Cardinali, V. (2021). The influence of diet and supplements on the prenatal epigenome and health of offspring. Nutrients, 13(1), 219. https://doi.org/10.3390/nu13010219
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What is Cozy Cardio & Why We Actually Love This Approach to Fitness!
Cozy cardio is a fun, mindful fitness trend that’s reimagining what working out looks like. Basically, cozy cardio is all about getting some low impact movement in the comfort of your own home, with comfy clothes, fun entertainment, and a tasty drink – like a vanilla tahini protein shake or brain-smart smoothie. The viral craze was introduced to us by TikTok content creator, Hope Zuckerbrow. She shares her vision in one of her videos: “I want cozy cardio to be a movement for women to reclaim their relationship with exercise.” - Hope Zuckerbrow There are no rigid guidelines to this laid-back method. That’s one of the great things about cozy cardio. The foundation of this fitness approach relies on low-impact movement. You can feel free to choose the type of movement that fits your space and personal preference. 4 Types of Low Impact Movement to Try 1. Walking Hope Zuckerbrow uses a walking pad for her early morning sessions. You can also use a treadmill, walk in place, or even do stair-stepping. Walking is such a simple movement, but the research on the benefits of walking are extensive. 2. Stationary Bike A stationary bike is another low-impact cardio exercise that can be done in the comfort of your own home. You can start slow and pick up the pace, depending on the level of intensity you’re going for. Cardio exercises aren’t only important for a healthy heart, but also for a healthy brain. 3. Dancing Dancing might not be the first exercise that comes to mind when thinking about getting cozy, but it’s a perfect exercise for the feel-good energy of cozy cardio. Turning up some good music, setting the mood lighting, and dancing in your living room is a sure way to get your heart rate up and release some endorphins, giving you a mood boost and positive mindset for the day. 4. Yoga Yoga has been around for over 5,000 years and for good reason! Yoga is an increasingly popular way to exercise, decrease stress, increase vitality, and improve overall well-being. Although yoga isn’t technically considered cardio, we wanted to include it because it fits in perfectly with the cozy vibe! Here’s the Basics of a Cozy Cardio Workout Mix and match your favorite elements: ● Low-impact movement ● A cozy space ● A tasty drink ● Mood lighting ● Candles ● Music ● TV show ● Movie ● Cozy socks ● Comfortable clothes ● Soft blankets Once you’ve gotten your space ready, it’s time for your workout to begin! Start slow and pick up the energy as you go. Take your time. Try not to rush through the movement. Cozy cardio is an ultimate form of self-care. It addresses three aspects of loving yourself: physically, mentally, and emotionally. [video width="576" height="1024" mp4="/blog/wp-content/uploads/tik-tok-cozy-cardio.mp4"][/video] 5 Reasons Why We Love Cozy Cardio If you’re not convinced yet to try cozy cardio for yourself, here are a few more reasons why we love it: 1. It Prioritizes Moving Your Body Movement is a form of medicine. Exercising is important for everybody of every age. However, sometimes we have an unhealthy relationship with exercise. We think it must be done a certain way to “count.” This just isn’t true. Approaching your fitness routine in a new, more flexible way can help heal your relationship with exercise. Taking time out of your day to move your body is always a win for your overall health. Whether it’s walking on a treadmill in your living room or lifting weights at the gym, you’re moving in the right direction for your brain and your body. 2. It Helps Reduce Stress Stress is prevalent in the world around us. Too much stress can take a toll on our physical and mental health. It can cause problems such as headaches, poor sleep, and digestive distress, to name a few. It’s important to intentionally find ways to reduce your stress. The calming environment of cozy cardio contrasts with the hectic nature of the world around us. Not only that, but exercise is one of the top ways to combat stress. 3. You Can Do It from the Comfort of Your Own Home Does getting ready and out the door hold you back from exercise? Exercising in whatever you’ve got on in the comfort of your own home eliminates those hurdles! Cozy cardio is an alternative to traditional outdoor or gym exercise. It doesn’t take much to get started, no matter what your limits are. Keep in mind, it won’t give you the same benefits of more intense exercise, or time spent in nature, but it’s a great complement to other workouts. It’s a perfect stepping stone or way to increase movement on a regular basis. 4. It Relies on Positive Reinforcement Maybe exercise isn’t something that you necessarily want to do. But, with cozy cardio, you get to do something you want to do, like watching your favorite TV show or drinking your special healthy beverage, while simultaneously exercising. It’s a win-win! 5. It’s About Enjoying the Journey More Than the End Goal It may not be the most intense form of exercise, but that’s not what this fitness approach is about! It’s about loving yourself and creating space for more joy in your life. Cozy cardio is a low-intensity way to get some exercise in a flexible way, depending on what your needs are day to day. Fitness should not be all-or-nothing. Is Cozy Cardio Romanticizing Exercise? Yes. It’s a happy, calm, comfy vibe. And we are here for it! Although it’s likely not the only fitness activity you need in your life, it’s a great way to help you start exercising if you’re in a slump, are intimidated by more rigorous fitness routines, or don’t want to exercise in public. We love it because it’s highly accessible and it’s something that’s possible to do right now for almost everyone. There will be days when other workout options aren’t available to you, or you aren’t feeling up to it. That’s ok! On those days, you can treat yourself to some cozy cardio and feel good about moving your body. Cozy cardio is a mindful, loving approach to fitness that will leave you feeling good mentally and physically. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Signs & Symptoms of Excess Cortisol in Women: What You Need to Know
Are you constantly feeling stressed or exhausted? Have you noticed changes in your weight, skin, or mood lately? If so, you might be experiencing excess cortisol, a hormone responsible for the body’s stress response. Understanding the signs and symptoms of excess cortisol is crucial for early detection and appropriate intervention. In this comprehensive guide, we’ll delve into the world of cortisol and its impact on women’s health. We’ll explore the physical and emotional signs of high cortisol levels, such as weight gain, mood swings, and irregular periods. Additionally, we’ll discuss the potential consequences of unmanaged cortisol, including the development of other serious health conditions. Knowing when to seek medical attention is vital, as high cortisol can have serious implications for your overall well-being. So, join us as we navigate the complex landscape of excess cortisol in women and empower ourselves with the knowledge to take control of our health. Introduction to High Cortisol Levels in Females High cortisol levels, also known as hypercortisolism or Cushing’s syndrome, can have a significant impact on female health. Cortisol is a hormone produced by the adrenal glands that plays a vital role in regulating various bodily functions, including metabolism, immune response, and stress management. However, when cortisol levels become severely elevated, it can lead to noticeable physical and emotional changes. Excess cortisol can negatively affect weight, skin, mental well-being, and even reproductive health in women. It can contribute to weight gain, particularly around the abdomen, face, and neck. Skin and hair changes, such as acne, thinning hair, and stretch marks, may also occur due to elevated cortisol levels. Additionally, mental health can be affected, with increased risk of mood issues. It’s important to recognize the symptoms of high cortisol levels early on to ensure timely intervention and appropriate management. Monitoring weight, addressing changes in skin and hair, seeking support for mental health, and consulting healthcare professionals for guidance are crucial steps in mitigating the potential consequences of high cortisol levels in women. By understanding these symptoms and seeking appropriate treatment, women can take control of their health and well-being. 4 Top Signs and Symptoms of High Cortisol Excess cortisol can have a significant impact on the health and well-being of women. Understanding the signs and symptoms associated with high cortisol levels is crucial for early detection and appropriate intervention. Here are the key indicators to watch out for: 1. Weight Gain High cortisol levels can contribute to an increase in appetite, a preference for high-calorie foods (particularly those high in carbohydrates and sugars), and unexplained weight gain, particularly in the abdominal area. Since cortisol promotes the storage of fat, women with elevated cortisol levels may notice a gradual increase in weight, despite maintaining a healthy lifestyle. Excess cortisol can also affect metabolism, leading to a slower metabolic rate. When the metabolic rate decreases, the body becomes less efficient at burning calories, making it easier to gain weight. This can be frustrating for individuals trying to manage their weight, as it may feel like their efforts are not yielding the desired results. To manage and reduce weight gain associated with high cortisol levels, there are several strategies that can be implemented: Healthy Eating: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and excessive caffeine, as these can exacerbate cortisol levels and contribute to weight gain. Regular Physical Activity: Engage in regular exercise to promote overall health and weight management. Incorporate a combination of cardio and strength training exercises to improve metabolism and burn calories effectively. Stress Management Techniques: Practice stress-reducing activities such as meditation, deep breathing exercises, yoga, or engaging in hobbies that promote relaxation. By managing stress levels, cortisol production can be regulated, which in turn can help prevent weight gain. Adequate Sleep: Ensure you are getting enough quality sleep each night. Lack of sleep or poor sleep quality can lead to increased cortisol levels, appetite dysregulation, and weight gain. Aim for 7-9 hours of sleep per night. Seek Professional Guidance: If weight gain persists despite lifestyle modifications, it may be beneficial to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and support. By implementing these strategies, individuals can effectively manage and reduce weight gain associated with high cortisol levels. Achieving and maintaining a healthy weight requires consistency and patience, so don’t get discouraged if you fail to see immediate results. 2. Skin and Hair Changes Excess cortisol levels in women can lead to noticeable changes in the skin and hair. These changes are often a result of the hormonal imbalances caused by elevated cortisol levels. Understanding these effects is crucial for early detection and appropriate management. Here are some common skin and hair changes associated with high cortisol levels: Acne: Increased cortisol can stimulate the sebaceous glands, leading to excessive oil production. This excess oil, coupled with inflammation, can result in acne breakouts. Maintaining a consistent skincare routine – including gentle cleansing, moisturizing, and using non-comedogenic products – can help manage acne. Thinning Hair: High cortisol can disrupt the normal hair growth cycle, leading to hair thinning or even hair loss. It’s essential to consult a dermatologist who can assess your individual situation and recommend suitable treatments to address hair thinning. One helpful tip is to avoid using excessive heat and styling tools; this can help promote healthy hair growth and minimize hair loss. Stretch Marks: Elevated cortisol levels can affect the skin’s elasticity, making it more susceptible to stretch marks. Keeping the skin hydrated and moisturized can help improve its elasticity and reduce the appearance of stretch marks. To manage these skin and hair changes, maintain a healthy lifestyle that includes a nutrient-rich diet, regular exercise, and stress reduction techniques such as meditation or yoga. Consulting a healthcare professional or dermatologist is advisable to determine the best course of action for managing these symptoms of high cortisol levels. 3. Mental Health Issues Cortisol can disrupt the balance of neurotransmitters in the brain, leading to a range of mental health concerns. The impact of high cortisol on mental well-being is significant and shouldn’t be overlooked. Understanding and addressing these mental health challenges is essential for overall wellness. Feelings of Anxiousness Increased feelings of anxiousness is a common manifestation of high cortisol levels. Individuals may experience excessive worry, restlessness, and a constant sense of unease. These emotions can be debilitating, interfering with daily activities and relationships. To manage feelings of anxiousness, relaxation techniques – such as deep breathing exercises, mindfulness, and regular physical activity – can be effective. Seeking support from loved ones or consulting a mental health professional is also recommended. Low Mood High cortisol levels can contribute to the development or exacerbation of low mood. Individuals may feel persistent sadness, a loss of interest in activities, and a lack of motivation. Engaging in activities that bring joy, maintaining a regular sleep schedule, and seeking professional help through therapy or counseling can be beneficial in managing low mood. It’s important to prioritize self-care and reach out for support during difficult times. Mood Swings Fluctuating cortisol levels can lead to unpredictable mood swings. Individuals may experience sudden changes in temperament, from irritability and anger to an overwhelming sense of sadness. Developing coping mechanisms such as journaling, practicing mindfulness, and engaging in activities that promote relaxation can help regulate mood swings. Additionally, ensuring a balanced lifestyle with regular sleep, exercise, and a nutritious diet can contribute to better emotional stability. It’s crucial to address and manage these mental health changes associated with high cortisol levels. A healthcare provider or mental health specialist can provide guidance, support, and appropriate treatment options tailored to individual needs. Prioritizing mental well-being is integral to leading a balanced and fulfilling life. 4. Fatigue and Weakness High cortisol levels can take a toll on your energy levels, leading to feelings of fatigue and weakness. It’s important to address these problems and find ways to manage and improve your energy levels. Here are some tips to help you combat fatigue and weakness: Prioritize Restful Sleep: Aim for 7-9 hours of uninterrupted sleep each night. Create a calming bedtime routine, keep your sleep environment cool and dark, and limit exposure to screens before bed. Manage Stress Levels: Stress is a major contributor to cortisol production. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Optimize Nutrition: Maintain a well-balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods, as these can negatively impact energy levels. Stay Hydrated: Dehydration can worsen fatigue, so make sure to drink enough water throughout the day. Aim for at least 8-10 glasses of water daily. Regular Exercise: Engage in regular physical activity to boost your energy levels. Find activities you enjoy, such as walking, jogging, cycling, or dancing, and aim for at least 30 minutes of moderate exercise most days of the week. Seek Support: Talk to your healthcare provider about your symptoms and concerns. They may recommend further testing or refer you to specialists who can help manage your cortisol levels. Remember, managing fatigue and weakness caused by high cortisol levels requires a comprehensive approach that includes healthy lifestyle choices and professional guidance. By taking steps to address these issues, you can improve your overall well-being and regain your energy. In Conclusion In this comprehensive guide, we’ve explored the signs and symptoms of high cortisol levels in women. It’s important to be aware of these indicators as they can provide valuable insights into your overall health. If you experience persistent or severe signs and symptoms in yourself or a loved one, it’s essential to seek medical attention for proper diagnosis and treatment. Early detection and intervention can make a significant difference in managing high cortisol levels and preserving overall health and well-being. Don’t hesitate to take action and prioritize your health and quality of life. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Supplements that Can Improve Your Libido & Sex Life
Though female sexual health often gets less attention than male-focused issues like erectile dysfunction, it’s just as important. In fact, female sexual dysfunction (FSD) is rather common. The American Sexual Health Association (ASHA) reports that more than 40 percent of women experience sexual difficulties at some point in their lives. FSD challenges can include a variety of symptoms—and they occur for a variety of reasons. For example, some women report a lack of interest in sexual activity or an inability to get aroused, while others have issues reaching an orgasm. ASHA notes that age, hormones, medical conditions, medications, mental health concerns, and problems within romantic relationships are all possible factors. Luckily, there are an array of natural interventions women can use to help: hormonal regulation, libido supplements, and dietary choices. Let’s learn more about how each of these can create a healthier female sex drive at any age. Hormones That Can Affect the Female Libido Especially as we get older and enter menopause, it’s important to make sure our hormone levels are balanced. This will not only optimize the libido, but will help us feel and look better. Hormones even impact brain function, so a lack of balance can lead to all kinds of difficulties in addition to decreased sex drive. You may struggle with poor sleep, a foggy memory, lack of focus or motivation, and lower moods. For example, testosterone isn’t only important for males. Among women, it’s critical for maximizing sexual health by promoting a healthy libido. It also provides more energy and helps build strong muscles and bones. Low levels, on the other hand, can contribute to feelings of tiredness and depression—not exactly the right combination to get us in the mood. Then there are the hormones produced by the thyroid gland, which are known for their regulation of metabolism. But changes can occur here during certain life stages for females, such as post-pregnancy and after menopause. Out of balance, these hormones can cause fatigue, lower levels of brain activity, and physical discomfort (such as feeling overheated). But more energy and a better sex life are benefits of these hormones being in balance. Progesterone is the female sex hormone that is produced by the ovaries and the adrenal glands. It’s a cornerstone of the female reproductive system and crucial in overall health for women. Progesterone will promote better energy and sleep, and therefore encourage more vigor for sexual activity. But when it’s out of whack, lower libido is a common side effect. Finally, estrogen should also be balanced to optimize sexual function in females. If your sex drive is feeling sluggish, I recommend getting your free and total serum testosterone levels checked out. When testosterone is low (for either sex), you might find yourself with lower energy in general, as well as a low libido and even depression, among other concerns. Adult males will want a total testosterone of 280 to 800 ng/dL, with the free level at 7.2 to 24 pg/mL. For women, that adjusts to 6 to 82 ng/dL (total) and 0.0 to 2.2 pg/mL (free). In addition, if you’re struggling with any of the issues listed above, you might want to seek out a qualified hormone specialist for a targeted treatment plan. Natural Libido Supplements for Females Looking to boost your libido? Try one of these natural supplements to help: Ginseng Ginseng has long been used and studied to improve sexual function in men, but it is also being looked at for its positive effects on women. A study found that one type, Korean red ginseng, was effective for boosting sexual arousal in menopausal women, and therefore “might be used as an alternative medicine in menopausal women to improve their sexual life.” In 2022, a report in Psychology Today pointed to more researchers around the world finding positive effects of ginseng on post-menopausal women. Improvements included everything from increased desire and sensitivity to reduced severity of hot flashes. Gingko Gingko (also known as gingko biloba), just like ginseng, has been used for many years in traditional medicine, including for enhancing libido. A review of studies, published in 2021, concluded that post-menopausal women in particular could benefit from this ingredient in terms of sexual function. However, the researchers also noted a couple of possible side effects, including headaches and gastrointestinal upset. (When starting any new regimen of supplements, it’s a good idea to consult with a doctor before starting and take note of any unwanted effects.) Saffron Saffron, in a 2019 review that examined numerous scientific studies, was concluded to have “a statistically significant positive effect...on sexual dysfunction.” Saffron is one of the key ingredients in BrainMD’s Happy Saffron Plus®, which combines three nutraceutical powerhouses: affron® saffron extract, Longvida® curcumin extract (from turmeric root), and zinc glycinate. Together, these have mood and cognitive benefits to help you feel happier, calmer, and mentally sharper. This supplement promotes better focus, emotional balance, and a more relaxed mind and body. Without the numerous effects of mood issues—poor-quality or too little sleep, anxiety, and less energy—the libido can function at a healthier level. And, now you can enjoy taking your Happy Saffron Plus® as a delicious gummy! One warning: Because this is an expensive ingredient, there are many impostors out there. Be sure to buy this supplement from a reputable source like BrainMD's Happy Saffron Plus®. Libido-Boosting Nutrition for Women In addition to consuming natural libido supplements, women of all ages will want to make sure their diet is not negatively impacting their sex drive. This can occur on both ends of the dietary spectrum: Too-severe calorie restriction can lower the levels of testosterone in the body and lower the libido, as well as reduce muscle and bone mass (which lowers stamina). On the other hand, eating too much or relying on highly processed foods can make us feel sluggish and lead to obesity, among many other harmful effects. Following a well-balanced diet, like the one I outlined in my book, The Omni Diet, is the best way to feel great naturally. And, when you’re truly caring for your body and keeping it in tip-top shape, you create a greater feeling of attractiveness, which increases your libido. Expect even better results when your partner is following the plan, too. Then, as an extra boost, I love using maca powder in my diet. This amazing ingredient, which comes from the root of a vegetable that grows in Peru’s Andes Mountains, contains a long list of health-promoting nutrients and antioxidants. One category of these, molecules called isothiocyanates, is believed to have aphrodisiac powers (as well as cancer-fighting properties), so many people use maca to enhance their sexual function. Studies have even hinted that maca may help improve libido and sexual function in those who take SSRIs (a type of antidepressants) and for women who are going through menopause. (Note that maca is not recommended for women who are pregnant or for anyone who has a thyroid condition.) Maca is also associated with increased energy and stamina, muscle building, and lower adrenal stress. This makes it an overall body balancer while offering benefits that contribute to a healthier libido, like supporting the digestive and reproductive systems. To best utilize this superfood, purchase raw maca powder and add it to your favorite smoothies. Here’s the bottom line: No matter what your age, gender, or relationship status, sexual health is an important component of our overall well-being. We should prioritize feeding our bodies with the right nutrients and supplements, engaging in regular exercise to stay energized and fit, and ensuring that our hormones are in balance. With these simple steps, we’ll be well on our way to nurturing a healthy libido that we (and our partners) will enjoy for years to come.
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Here Are Some of the Main Types of Collagen + Their Benefits
Walk into any natural health retailer and you’re sure to find loads of collagen supplements, powders, beverages, bars, tea, and more. Indeed, health-minded consumers, looking for anti-aging benefits, have gone a little crazy for collagen. According to data from SPINS, collagen sales grew in the U.S. by 56% in 2021 to $241 million, and another 28% in 2022 to $309 million. Yet, collagen is still a relatively new supplement to most people and can be confusing. For example, what does it mean when a collagen label says, “marine sourced?” Or when a collagen label says, “grass fed?” Here’s what you need to know about the different types of collagen and their benefits. Here Are the Main Types of Collagen and Their Benefits About Collagen The Greek root of the word collagen is “colla,” which means glue. It’s an apt term as collagen is the most abundant protein in the body and serves as the primary building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues – the stuff that holds your body together. The body synthesizes collagen from certain amino acids and a few other nutrients such as vitamin C, zinc, copper, and manganese. However, as we age, collagen synthesis isn’t as efficient. Our skin begins to wrinkle and sag, and our joints begin to hurt. The promise of consuming collagen in all its various powder, supplement, and concentrated forms is that it will supply the body with the ample collagen it needs, helping to support healthy skin and joints. Some research, but not all (more is needed), has shown real anti-aging skin and joint benefits. Types of Collagen The human body has 28 known types of collagen. Of these types, there are five that are commonly used in supplements and powders usually as collagen peptides (also called hydrolyzed collagen), which are smaller broken down components of collagen that allow for easy absorption. These five types of collagen are generally sourced from the skin, bones, tendons, and ligaments of animals and fish. They include collagen from cows (bovine – hence the supplement label term “grass fed”), fish (marine), chickens and chicken eggshells, and pigs (porcine). Type I Collagen This is the most common type of collagen found in your body and accounts for about 90% of your collagen stores. It’s found right below the surface of the dermis and provides structure to skin, bones, tendons, and ligaments. By far, this is the most popular type of collagen you’ll find in supplements. It’s most commonly derived from bovine and marine sources, but it can come from porcine sources and chicken eggshell membranes as well. Some research indicates that supplementing with type I collagen may help to support healthy skin and slow the signs of aging, and a 2019 review found that “oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” It’s also thought to be beneficial to the gut lining. Early research suggests type I collagen supports healthy ligaments, cartilage, and joints. Type II Collagen Type II collagen is found in elastic cartilage in the body, which supports healthy joints. Derived from both marine and chicken sources, there’s some limited research on type II collagen supplementation for knee joint issues, which showed some measure of pain reduction when used with acetaminophen. Other potential benefits may include support for healthy joint inflammation levels, cartilage, and range of motion. Type III Collagen This is the second most common collagen naturally found in your body, particularly in muscles, arteries, and organs. Supplements are derived from bovine and porcine sources. In conjunction with type I, type III is believed to promote the health of your gut, muscles, bloods vessels, and the uterus. Type V Collagen Type V Collagen is naturally found in your eyes, helping to let light pass through the corneas. It plays a role in regulating the formation of collagen fibers of connective tissue. Working with types I and III, it helps to create the framework for organs and tissues in your body. Type V collagen, in supplement form, is derived from chicken eggshell membranes. Researchers are still exploring how the body utilizes supplemental type V collagen. That said, there have been promising indications that type V may benefit eye health, as well as cell membranes and, for pregnant women, tissue found in the placenta. Type X Collagen Type X collagen can be found naturally in joint cartilage and is responsible for bone formation. Many consumers seek out type X collagen, which is derived from chicken and bovine sources, to support recovery from limb damage and broken bones. However, currently there’s no specific evidence that suggests taking supplements with type X collagen supports the direct healing of an injured area. Gelatin Collagen? You might see powdered “gelatin” collagen offered in some stores. Gelatin is a protein product that’s formed when collagen gets degraded using heat such as when you boil animal skin and bones to create bone broth. Although it offers some of the same benefits as collagen, gelatin is most often used for culinary purposes (dessert, broths, soups, and sauces), rather than as a supplement. Give Collagen A Try If you decide to give collagen a try, be sure to read labels to determine what type of collagen is in a particular product. It’s common to see a few types of collagen blended together into one supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Are the Best Probiotics for Women's Health?
It appears Americans are getting introspective, but not in the way you may think. We are growing more concerned about our inner balance of microorganisms and the implications that balance has for our health. Indeed, the demand for probiotics – live microorganisms taken in supplement form or consumed in fermented foods to help maintain or restore a healthy balance of microflora in the body – has nearly doubled over the last decade. Many aspects of modern living, including antibiotic and birth control use, the consumption of processed foods, refined sugar, and carbohydrates, and exposure to stress and pesticides, to name a few – can disrupt this balance of microflora in our bodies – particularly in the intestinal tract. A healthy population of beneficial microflora in the gut is essential to good health, as these good bugs create substances that have positive effects in the body and may help to boost the body’s immune response. Probiotics offer a way to help restore microflora balance. It’s no surprise why probiotics (after vitamins and minerals) are the third most popular nutritional supplement! And while we most often hear about probiotics in the context of promoting digestive health, the truth is they offer numerous benefits – especially for women. Why Should Women Take Probiotics? It turns out that there are a lot of compelling reasons women may want to take probiotics. Let’s start by taking a look at some facts about women’s health and their concerns: More women suffer from gastrointestinal health issues than men. Women are more likely to struggle with low mood, feelings of anxiousness, and stress than men. Urinary tract infections (UTIs) are the most common outpatient infections for women, with a lifetime incidence of 50−60% in adult women. Bacterial vaginosis is the most common vaginal condition in women ages 15-44. Up to 75 out of 100 women have a vaginal yeast infection at least once in their life. More women than men die of heart health problems every year – and it’s the number one health issue killing women. Women are more concerned with their skin appearance than men. Women are more dissatisfied being overweight and more worried about weight gain than men. Remarkably, research is indicating that probiotics may help to address every single one of these health issues. 6 Ways Probiotics Help Support Women’s Health 1. Gut Health When your gut microflora are out of whack with too few of the good bugs and too many of the harmful ones, it’s more likely to have inflammation or infection. This can damage the gut wall and create larger gaps between the gut-lining cell, making the gut lining permeable or “leaky.” A leaky gut can stimulate an immune cell response and trigger inflammation in the body, which leads to a number of health problems. Taking probiotics can help restore balance and protect your digestive tract from harmful microflora and improve both gut function and digestion. In terms of healthy gut function, research suggests probiotics can be helpful in easing diarrhea (related to antibiotic use), constipation, and a number of other digestive issues. Specifically, the probiotic strain B. lactis was associated with constipation relief in one study. Additionally, research shows that the probiotic strains B. breve, B. longum, and L. acidophilus are associated with the reduction of some irritated bowel symptoms. The strains B. breve, B. infantis, L. casei, and L. plantarum showed to be helpful with bloating. In general, a multi-strain probiotic that includes strains of Bifidobacterium and Lactobacillus is good for gut health support. 2. Mood Your intestinal tract is lined with millions of neurons, which allows messages to travel back and forth between the brain and the gut. Due to this gut-brain connection, gut health and mood are closely linked. It’s not surprising then to learn an imbalance in gut microflora and inflammation are causally linked to increased anxious feelings and low mood (which are more prevalent among women). Indeed, research shows that more than 84% of individuals with gut health issues suffer from anxious feelings and 27% low mood. Similarly, stress can cause digestive issues too. Studies have shown that probiotics helped to mitigate mood issues similar to conventional prescription medication, although more research is needed. 3. Vaginal and Urinary Tract Health In recent years, researchers have been studying the microbiota involved in maintaining both vaginal and urinary tract health. Studies have revealed that an abundance of different strains of Lactobacillus are associated with fewer microbial infections from bacteria and/or yeast in the vagina. Additionally, the specific Lactobacillus strains, L. rhamnosus GR-1 and L. fermentum B-54 or RC-14 showed to benefit urinary tract health, other research shows. As declining estrogen levels are associated with higher incidences of infection in the urinary tract and vagina, probiotics may be particularly beneficial for postmenopausal women. Although more research is needed to be conclusive about probiotics benefits for the vagina and urinary tract, it appears that a multi-strain probiotic, rich in an array of Lactobacilli, would be a good choice for supporting urogenital health. 4. Skin Benefits Similar to how the gut and brain are connected, gut health is also related to skin health. Imbalances in the gut microbiota and resulting inflammation are associated with skin health issues. Emerging research has demonstrated that oral probiotics may help address certain skin issues, such as acne, eczema, photoaging, wound healing, and psoriasis. Although still in their initial stages, there have been studies on using probiotics topically too, with promising results. Preliminary research found a cream with B. longum lysate helped calm skin sensitivity. 5. Heart Health Probiotics may offer some very important heart health support. Although more research is needed for scientists to fully understand the connection, consuming probiotics is associated with healthier blood pressure. Certain chemicals that the gut bacteria produce appear to promote healthy blood pressure levels. Several of the most promising probiotic strains for healthy blood pressure support include L. bulgaricus, B. breve, B. longum, and S. thermophiles. Additionally, probiotics may help reduce blood cholesterol, preliminary research has found. Healthy microbiota produce acids that counter cholesterol production. L. acidophilus and B. lactis have been the most commonly used strains to help promote healthy cholesterol. More research is needed though to more fully understand how to use probiotics in humans to support healthy cholesterol levels in the body. 6. Weight Management When researchers observed that grossly overweight individuals had less diversity in their gut microbiota, they began exploring if probiotics could help such individuals achieve a healthier weight. While research is still in its infancy, one analysis of human studies on overweight people from 2021 found that the intake of probiotics – especially when combined with increased activity for an average of 12 weeks – showed positive effects on weight loss. Specifically, increasing strains of Lactobacillus and Bifidobacterium via probiotic supplementation was associated with achieving a healthier weight. Probiotics for Women's Health The research makes a strong case for women to ensure they consume plenty of probiotic foods and/or probiotic supplements. Health experts suggest choosing multi-strain probiotics from reputable manufacturers with third-party testing for general health support. Of course, it’s important to talk to your doctor first before taking a nutritional supplement. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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